This 5 minute flow starts at 12 Hz and goes through a concise pelvic mobilization sequence, inner and outer thigh activations as well as deep abdominal and lower back exercises.
After effectively " warming up" the area, the movements are repeated at 18 Hz for stronger muscle building, and hip flexion/stabilization is added in in the end.
The final exercise ( Hip extension in tall kneeling) is optional and should be applied at the trainers discretion.
Accessories : a minimum of two layers of yoga pads each for the knees
a stable " step" to equalize the height of the hands and knees